How to Stop Thinking About Food

Estimated reading time: 8 minutes

Thinking about food constantly is really hard to deal with, especially if you feel like you shouldn’t be eating. This can sometimes be known as food noise—when thoughts about food feel obsessive, intrusive, or overwhelming.

But what if I told you that your body isn’t working against you, but for you? That this food noise isn’t a sign of addiction or obsession, but instead a natural response to an unmet need? 

In this post, we’ll break down why you can’t stop thinking about food and, most importantly, how to stop thinking about food by addressing the root cause—not just the symptom.

Why Your Body Won’t Let You Stop Thinking About Food

Our bodies are really smart. Their main job is to keep us alive, and when a physiological need (something required for survival) isn’t being met, they make sure we don’t ignore it.

Take sleep, for example. You can push through exhaustion for a while, but eventually, your brain slows down, your eyelids feel heavy, and no matter how much willpower you have, your body will force you to sleep.

Food is no different. It is a basic physiological need—just like air, water, shelter, and sleep. The difference? Unlike these other survival needs, food has been turned into something shameful.

• We’re taught that hunger is something to suppress.
• That thinking about food too much is a problem.
• That eating outside of strict meal times means we have “no willpower.”

But why is it considered normal to feel thirsty or tired, yet strange to think about food?

If food is always on your mind, it’s not a sign of obsession—it’s a signal. Your body is trying to communicate something important.

Yet, in our culture, eating—especially in ways that don’t fit arbitrary norms—has been moralized. Not only has eating been judged, but even the thought of food has been shamed. The message is that if you think about food too much, something must be wrong with you.

But let’s take a step back.

Food is a fundamental need.

No one shames a person for needing fresh air, a place to sleep, or clothing that fits. So why is there so much negativity and confusion when our bodies show us that we need food?

Why is it considered strange when hunger feels overwhelming? Why are food thoughts categorized as obsessive when the need isn’t being met?

Do you see where I’m going with this?

It’s not possible to be obsessed or addicted to a basic physiological need, because that’s exactly what it is—a need.

That being said, I believe you when you say you feel obsessed or addicted to food.

So let’s talk about why these thoughts are happening.

Why Do I Think About Food All The Time 

If you can’t stop thinking about food, it’s not because you lack willpower—it’s because your body is trying to communicate something.

Here are four of the most common reasons for food noise.

1. Physical Restriction: When Your Body Feels Deprived

Have you ever heard the saying, “Don’t think about a pink elephant?” And then all you can think about is a pink elephant?

The same thing happens with food.

Because, again, food is a physiological need. If your body perceives a lack of food, it will increase your thoughts about food to make sure you find it.

Your body doesn’t know the difference between a diet and a famine. So if you restrict calories, cut out certain foods, or avoid eating when you’re hungry, your body feels threatened and responds by:

•  Increasing thoughts about food.
•  Intensifying cravings.
•  Slowing metabolism to conserve energy.

If you can’t stop thinking about food or are experiencing food noise while restricting calories or food groups, I’d challenge you to consider: Is this my body’s way of telling me it’s hungry and needs more food? This blog post might be helpful for you if you relate to this point.

2. Mental Restriction: When You “Allow” Food, But Feel Guilty

Mental restriction happens when you technically eat certain foods, but still feel guilty about them.

It might sound like:

• “I’ll eat this cake, but I really shouldn’t.”
•  “After I eat this, I won’t have sugar for the next month.”
•  “I can have this, but only if I work out tomorrow.”

This kind of restriction creates scarcity. And just like physical restriction, it often leads to overthinking food, overeating when you do allow it, and feeling out of control.

Notice how people don’t talk about food noise in relation to scrambled eggs, toast, or apples? It’s almost always about foods labeled as “bad” (chips, cookies, cake, etc.). That’s not a coincidence—the more guilt and restriction you place on food, the stronger the food noise becomes.

If you can’t stop thinking about food and mentally restricting food, I’d challenge you to consider whether your relationship with food could use healing. A dietitian can help with this. Reading this blog post might help you gain clarity, too.

3. History of Food Insecurity: When Your Brain Remembers Scarcity

Remember how your body doesn’t know the difference between a diet and a famine? It also doesn’t know the difference between food insecurity and a famine.

Food insecurity can look like:

• Growing up not knowing when your next meal would be.
• Not having access to food when you were hungry.
• Not having enough food at meal times to eat until fullness.

The USDA defines food insecurity as:

“The limited or uncertain availability of nutritionally adequate and safe foods, or limited or uncertain ability to acquire acceptable foods in socially acceptable ways.”

Many people don’t realize they grew up food insecure. But even if you had some food, if you didn’t have enough food—both nutritionally and calorically—it still impacts your relationship with food.

If your body has experienced a lack of food in the past, you may notice:

• Increased anxiety around food.
• Feeling the need to eat as much as possible when food is available.
• A sense of urgency around eating, even when you’re full.

Because, again, your body is trying to keep you safe.

4. Lack of Self-Care or Support: When Food Becomes Your Only Comfort

I hear this a lot from clients who are overworked and under-supported. They feel out of control around food at the end of the day or don’t know why they can’t stop thinking about food—even when they aren’t physically hungry.

That’s because food is a coping tool. It provides comfort, relaxation, and relief.

If everything in your day revolves around the needs of others, it makes complete sense for you to collapse into something (food) that is only for you when you finally get a minute to yourself.

If food is your only source of comfort right now, you make sense. But you deserve more support than “just” food.

Here are a few ways to prioritize yourself:

• Start small. Take five deep breaths outside in the morning.
• Give yourself permission to pause. Maybe that means watching your favorite show while your kid naps, instead of doing the dishes.
• Set boundaries. Let your partner know you need some time for yourself each night.

Your needs are important, too. 

Is Sugar Addictive? Understanding the Research

Maybe you’ve heard that sugar is addictive, or maybe you feel like you’re addicted to sweets. If that’s the case, I want to validate your experience while also gently educating you on why sugar addiction is not actually possible.

The idea that food—especially sugar—is addictive comes from a widely cited study on rats. In this study, rats were deprived of food for at least 12–16 hours, then given access to sugar for the next 12 hours. This cycle was repeated for 3–4 weeks.

When the rats finally got access to sugar (the only food they were given), they:

• Ate large amounts in the first hour.
• Released dopamine (the “happy hormone”).
• Showed withdrawal-like symptoms.

At first glance, this might seem like proof that sugar is addictive. But critical thinking is essential when evaluating research.

Questions to Consider:

• Would the same response happen if it was water instead of sugar?
• If so, would we say water is addictive? Or simply necessary for survival?
• What if the rats had access to both their normal food and the sugar solution at all times? Would they still react the same way?

Key Takeaways from This Study:

• The rats were deprived of food for a long period of time. Their reaction wasn’t about sugar—it was about survival.
• Sugar is highly palatable. It tastes good, but that doesn’t make it addictive.
• Dopamine is released in response to many pleasurable experiences. Seeing a puppy, hugging a loved one, or listening to your favorite song all release dopamine—but that doesn’t mean we’re addicted to puppies or music.
• The addiction-like behaviors not seen in animals given free access to sugar
• Dieting rats ate significantly more than non-dieting rats when given access to highly palatable foods. This aligns with human behavior—people who restrict food are more likely to overeat when they do allow themselves access.

So, if you feel addicted to sugar, it’s not the sugar itself—it’s restriction and deprivation making it feel that way.

A physiological need cannot be addictive. Our intense drive for the need might feel addictive, but that’s because it is needed for survival. 

Final Thoughts: How to Stop Thinking About Food

If food is constantly on your mind, it’s not because you’re broken—it’s because your body is asking for something.

Instead of fighting against your body, what if you tried listening to it?

Here are a few ways to start:

• Eat enough food—consistently. If your body doesn’t feel deprived, food thoughts naturally decrease.
• Drop the guilt. If you feel mentally restricted around certain foods, work on neutralizing them.
• Check in with yourself. Are food thoughts showing up because of hunger, past scarcity, or unmet emotional needs?
• Get support. Healing your relationship with food takes time, and you don’t have to do it alone.

You don’t have to stay stuck in the cycle of food noise. There is a way to eat peacefully and trust your body again. If you’re ready to heal your relationship with food, here’s how I can help:

• Schedule a discovery call to see if we could be a good fit for nutrition counseling
• Sign up for my newsletter for non-diet nutrition tips
• Follow me on Instagram for more insights on intuitive eating and food freedom